Day 4

Workout

V-bar Lat Pulldown

Equipment: Cable, Full Gym

V-bar Lat Pulldown

4 Sets

15-12-8-8 Reps

2-3 Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

3 Sets

8-10 Reps

2-3 Rest

One-Arm Bent Over Cable Lateral Raise

Equipment: Cable, Full Gym

One-Arm Bent Over Cable Lateral Raise

4 Sets

10-12 Reps

1.5-2 Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

3 Sets

8-10 Reps

1.5-2 min Rest

One Arm Cable Curl

Equipment: Cable, Full Gym

One Arm Cable Curl

3-زوجي Sets

10-12 Reps

1.5-2 Rest

Weighted Back Extension

Equipment: Full Gym, Machine

Weighted Back Extension

4-اول اتنين بدون وزن Sets

15-12 Reps

1.5-2 Rest

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